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Thread: No magic pill

  1. #741

    No magic pill

    Quote Originally Posted by "Phaedrus49er":2tku792c
    --scap push-up (on Swiss ball) x 12
    Which is on the ball -- feet or hands?

    Quote Originally Posted by "Phaedrus49er":2tku792c
    --roll-reach-lift (on Swiss ball)x 12
    Kinky.

  2. #742

    No magic pill

    Quote Originally Posted by "Chris Correia":1zji1ekb
    Feeling like poo. How quaint.

    Glad things may be balancing out, Ben.
    Thanks, it's as much a mental relief as a physical one (the balance, not the poo).

    Quote Originally Posted by "Celestialmom":1zji1ekb
    Jeez, I'm blushing!
    I could continue, but people might start to talk. We couldn't have that

    Quote Originally Posted by "Karen411":1zji1ekb
    Can you tell me what program you're doing? I've been reading your log in hit and miss all year and even reread the last few pages to see if I could figure it out just now, but until recently haven't been concentrating on flexibility/mobility as much as I need to. So, basically, I'm wondering if you are using an already made program or if you made your own? Any help/suggestions/ideas on where to look would be much appreciated.
    I'm actually doing two different programs rolled into one. First, all the movement prep, p/rehab, and core work comes directly from the "deconditioned" phases of Core Performance, though I intend to add reps and movements as my work capacity increases over the coming weeks. I went through the entire CP program a little over a year ago and got a lot out of it; in fact, I'd hazard a guess that most of the physical problems I've had over the last few months are more or less directly related to having stopped doing that kind of work, and to anyone who asks me about wanting to build a good physical foundation without spending a lot of money, I point them to CP (there are more expensive, albeit more comprehensive options from Cressey, Robertson, and a few others). You can do just the non-work stuff for great warm-up and cool-down stuff around your workouts or as recovery, or you can do the whole program as written (minus the scorpions--Verstegen later decided he shouldn't have put them in due to people's tendency to do them incorrectly and put the lumbar spine at greater risk for injury).

    As for the work portion, I'm basing it off the progression presented here for push-ups. All I did for the other movements was set a rep goal and scale the original program accordingly based on my initial max-rep testing. For example, the program is designed for 100 push-ups. However, my rep goal for squats is 500, so I tested my max reps there, divided by five, picked the appropriate starting point for the program, and multiplied those reps by five. It makes all the sense in the world in my head, and the math checks out; explaining it in words is another matter

  3. #743

    No magic pill

    Quote Originally Posted by "RedLefty":3fchnaxg
    Which is on the ball -- feet or hands?
    Hands, though I do like the feet-up variety. Hands-up is too difficult for me to do correctly right now. Besides, the instability needs to be in the core, not at the shoulders.

    Quote Originally Posted by "RedLefty":3fchnaxg
    Kinky.
    Kama Sutra has nothing on me.

  4. #744
    Administrator Roland Denzel's Avatar
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    No magic pill

    I agree

  5. #745

    No magic pill

    SMR/mobility

    Swiss ball work
    --lateral roll x 12/side
    --upper-body Russian twist x 12/side
    --ceiling-reach crunch x 12
    --lying opposites x 20sec/side
    --reverse crunch x 12
    --supine straight-leg bridging x 20sec
    --lower-body Russian twist x 12/side

    flexibility



    Notes:
    --I was fried yesterday and so only did a little running around with the dogs, maybe an hour or so. Today isn't much better, though more just fatigue than soreness, so a light something or other leading into resuming work tomorrow. I'm planning on upping the p/rehab etc stuff when I move up to my next work progression.

  6. #746

    No magic pill

    Quote Originally Posted by "Lost Dog":21bzpv47
    I agree
    Dare I ask with which part?

  7. #747

    No magic pill

    Quote Originally Posted by "RedLefty":fv4vtp9z
    Which is on the ball -- feet or hands?
    Quote Originally Posted by "Phaedrus49er":fv4vtp9z
    Hands, though I do like the feet-up variety. Hands-up is too difficult for me to do correctly right now. Besides, the instability needs to be in the core, not at the shoulders.
    I'm sure there's been a more confusing paragraph written in the history of the webz, but off the top of my head I can't think of one.

    So you say your hands are on the ball.
    Yet hands-up is too difficult...
    And the instability is not on your shoulders...

    So your hands are on the ball. A low, flat, stable ball. Maybe floor-shaped?

  8. #748

    No magic pill

    Haven't yet worked out, but felt like messing around in Photoshop today:



    I think it might need some more noise, but I need a break. Been messing with it for a few hours and will continue to do so.

  9. #749

    No magic pill

    SMR, upper-body mobility

    pull-ups, 60RI
    --2, 3, 2, 2, 5

    push-ups (on fists), 60RI
    --6, 6, 4, 4, 12

    squats, 60RI
    --30, 30, 20, 20, 35

    rotisserie planks, 60RI
    --30sec, 36sec, 21sec, 21sec, 30sec (each position)

    flexibility



    Notes:
    --Repeat of last week's first workout. It felt pretty good despite the short RIs. I'm going to end up hating the start of these "weeks" before long, regardless of how much work I'm actually doing.
    --I suppose I should've mentioned at the outset that the last set in each movement is a max-rep effort beyond a certain minimum number of reps, so in essence, each final set is a mini-test of sorts. Final-set numbers were up across the board, though I'm not putting too much stock in that yet. If it continues like that for a few more weeks, then I'll be a little excited.
    --On a related note, I may forego the bi-weekly max-rep tests in favor of monthly tests since they're used to determine the rep ranges for the next block.

  10. #750
    Administrator Roland Denzel's Avatar
    Join Date
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    Location
    Rancho Santa Margarita, California. A short walk t
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    No magic pill

    Quote Originally Posted by "Phaedrus49er":19rsn5sd
    Haven't yet worked out, but felt like messing around in Photoshop today:


    You have mad photoshop skilz. So, that's you and a dog morphed together?

  11. #751

    No magic pill

    Yes, exactly. I fast-forwarded my facial hair growth by six months

  12. #752

    No magic pill

    you're the bottom part where the poop comes out, aren't you?

  13. #753

    No magic pill

    At least I'd be a little (puppy's) ass and not a big (horse's) ass :tongue

  14. #754
    Celestialmom
    Guest

    No magic pill

    oooh...yer in trouble now!!!

  15. #755

    No magic pill

    Quote Originally Posted by "Celestialmom":35omcs7o
    oooh...yer in trouble now!!!
    Just wait. We'll get into the rubber and glue lines soon.

    By the way, RL, even though you deleted your reply yesterday, it still came through my email since I'm subscribed to the thread :tongue

  16. #756

    No magic pill

    Quote Originally Posted by "Phaedrus49er":2x3hf9dz
    Just wait. We'll get into the rubber and glue lines soon.

    By the way, RL, even though you deleted your reply yesterday, it still came through my email since I'm subscribed to the thread :tongue
    For a brief window I almost thought your paragraph made sense, and by the time I realized that wasn't true, I was already hitting "delete" and people were throwing up and crying in my house so it wasn't worth rethinking again.

    No, my paragraph above doesn't make sense either!

  17. #757

    No magic pill

    Quote Originally Posted by "Phaedrus49er":153je6up
    At least I'd be a little (puppy's) ass and not a big (horse's) ass :tongue
    Yes, yes, my dick is bigger than yours"¦

  18. #758

    No magic pill

    Had to be done:

    [youtube]d5vlco4yvSc[/youtube]

  19. #759

    No magic pill

    Well played, sir.

  20. #760

    No magic pill

    SMR, upper-body mobility

    movement prep
    --hip crossover (feet flat on floor) x 6/side
    --supine scorpion x 6/side
    --dynamic calf stretch x 6/side
    --hand walk x 6
    --inverted hamstring x 6/side
    --forward lunge w/ elbow-to-instep x 6/side
    --backward lunge w/ twist x 6/side
    --drop lunge x 6/side
    --lateral lunge x 6/side
    --sumo squat-to-stand x 6

    prehab
    --YTWL (on Swiss ball) x 12 (no load)
    --scap push-up (on Swiss ball) x 12
    --roll-reach-lift (on Swiss ball)x 12
    --glute bridge w/ hip adduction x 12
    --quadruped circles x 12/side

    flexibility



    Notes:
    --I just realized that I cut and pasted this a couple times without removing the planks (not doing them here since they're in the main work days). Oops.
    --I attempted pistol squats last night on a whim, and wouldn't you know they were a piece of cake again, at least for the single reps I did? Sweet.
    --Nothing else really noteworthy workout-wise, so I'll just mention that Max is officially crate-free (didn't want to buy an even bigger one, and he behaves well enough to just have a spot for his bed), and Curly got some bigger digs (Rocky's old crate). Also, while the mortgage thing isn't officially dead in the water, word should come down by the middle of next week, meaning no house this year but possibly getting to KC, especially since my airfare would be ten bucks (could finally use my airline miles). If no KC, then I'll just have to figure out where in the contiguous 48 states I'd want to go for a few days (obviously somewhere with crash space or a good hostel). Further, boobies.

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